Events for November 2022

Smackdown Registration Announcement
October 8, 2015
Smackdown Registration!
October 9, 2015

Did someone say Smackdown Registration?!
Check out the announcement, and finalize those details with your team!


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Warm-Up
3 rounds of
2 Wall Walks
4 Plank to Squat
6 Spider Lunge w/ reach up
2 Rolling Split Straddles
4 Hip Bridges
6 Dead Bugs/side

Strength
6 Rounds of
1 min Max HSPU*;
1 min Static Hold**;
1 Min Rest

* HSPU Options:
Rx: Plate + Ab Mat (neutral)
Scaled: Single Ab Mat, Pike Position on Box (toes /OR/ knees), Close Grip Push-up

**Static Hold: Alternate between Plank hold and DB/KB Farmers hold. Accumulate as much time in good position as possible within minute. If 1 minute Plank is easy, extend distance between elbows and toes while maintaining hollow position.

Accessory
3 Rounds, NFT, of
8-10 Half Kneeling DB press/side
15 Tube Face Pulls
20 Band Tricep Press-downs

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